Bombay Potatoes

2 lb Potatoes
1 tsp Mustard Seeds
1 tsp Turmeric
1 tsp ground Coriander
1 tsp Garam Masala
Half tsp ground Cumin
1 tsp Chilli powder
1 tsp grated Ginger
1 tbsp Coriander leaf
3 Tomatoes
350ml/12 fl oz Vegetable Stock
fry light
Salt and freshly ground Black Pepper

Method

Peel and grate the ginger, roughly chop the coriander leaf and the tomatoes, peel the potatoes and dice into small cubes.

Take a frying pan or wok and add the oil, heat the oil until hot and add the mustard seeds, if the oil is hot enough the mustard seeds will pop. Then add the turmeric, ground coriander, garam masala, ground cumin, chilli, ginger to release all the flavour from the spices.

Add the diced potato to the pan and toss to cover the potatoes in the spice mix, add the vegetable stock and gently simmer so that the potatoes cook through, 10 - 15 minutes or until tender.

When the potatoes are cooked through, add the chopped tomatoes and fresh coriander, stir and then season with the salt and pepper to your preferred taste.

Potato topped bean pie

This is a super-healthy supper dish that's packed full of vitamins and fibre - comfort food that tastes so good everyone will want seconds.

Serves 4

Prep time 20 mins

Cooking time 1 hour

Syn free

Ingredients:-

fry light for spraying

2 garlic cloves, peeled and crushed

2 leeks, trimmed and thinly sliced

250g/9 oz parsnips, peeled and diced

2 carrots, peeled and diced

2 sticks of celery, diced

2 tsp dried oregano

1 x 400g/14oz can mixed beans in chilli sauce

15g/5oz passata with garlic and herbs

1 tbsp artificial sweetener

150ml/5fl oz chicken stock made from bovril

salt and freshly ground black pepper

For the topping:-

1.5kg/3lb 6oz potatoes (maris piper or desiree)

1 egg, beaten

salt and freshly ground black pepper

Method:-

Preheat the oven to 200C/Gas. Spray a large non stick frying pan with fry light. Add the garlic and cook over a medium heat for 1 minute. Stir in the leeks, parsnips, carrots, celery and oregano. Stir and cook for 3-4 minutes.

Add the beans, passata, sweetener, stock and seasoning and bring to the boil. Reduce the heat, cover and simmer gently for 20 minutes.

Meanwhile, boil the potatoes in a large saucepan of lightly salted water until tender. Then drain, return to the pan and mash until fairly smooth. Cool and add the egg, season and stir to mix well. Set aside.

Spoon the bean and vegetable mixture into an oven proof dish. Spread the potato mixture carefully over to cover and place in the oven and bake for 25-30 minutes until the top is golden brown and bubbling. Serve immediately.

Potato Salad

prep time 5 mins

cooking time 20 mins

Ingredients:-

New Potatoes

Half an Onion, chopped

Hellmann’s Extra Light Mayo

Very Low Fat Yoghurt

Method:-

Boil the Potatoes until soft; mix with the onion and half & half mayo and yoghurt.

Hellmann’s Extra Light is 1 1/2 syns per 2 tbsp

Potato Pizza

Vegetables atop a crisp potato crust, with a smattering of tomato sauce and cheese. Who would've thought pizza could be so healthy and so good!

Ingredients:-

4 potatoes, shredded
1 medium onion, grated
2 eggs, beaten
1 oz wholemeal flour (4.5 syns)
1 courgette, thinly sliced
1 pepper any colour, chopped
1 onion, thinly sliced
2 cloves garlic, minced
6 ounces firm tofu, crumbled or chopped very finely
2 tomatoes, sliced
2 tablespoons chopped fresh basil
passata
grated ½ fat cheese

Method:-

Preheat oven to 425 degrees F (220 degrees C). Coat a 12 inch pizza or baking dish with non-stick cooking spray.

In a large bowl, combine the potatoes, shredded onion, eggs and flour. Mix well and press into the prepared pan.

Bake for 15 minutes. Spray top of shell with cooking oil and bake for 10 more minutes. Place under grill for 3 minutes, until golden and crisp. Remove crust from oven but leave oven on.

In a large bowl combine the zucchini, green pepper, thinly sliced onion, garlic and tofu. Toss to combine.

In a large non-stick skillet/frying pan, sauta vegetable/tofu mixture until vegetables are just tender crisp.

Combine the tomato sauce and basil. Spread half of the sauce over the top to the potato crust. Top with the sauted vegetables and sliced tomatoes. Pour the remaining sauce evenly over all. Top with the cheese.

Bake at 425 degrees F (220 degrees C) (Gas 6 I think) until cheese is melted or slightly lower heat if you want to make sure the veggies are cooked through. Slice into wedges to serve.

Potato Curry

Ingredients:-

1 1/2 Potatoes, cut into chunks

2 Onions, Quartered

3 Garlic Cloves, crushed

1 tsp Garam Masala

1/2 tsp Ground Turmeric

1/2 tsp Ground Cumin

1/2 tsp Ground Coriander

1 inch Root Ginger, grated

1 Red Chilli, de seeded and chopped

8 oz Cauliflower. cut into small florets

4 tomatoes, peeled and quartered

3 oz Frozen Peas

1/2 Pint Vegetable Stock

Method:-

Spray a large non-stick pan with fry light. Add the potatoes and fry gently for 2-3 minutes.

Add the garam masala, turmeric, cumin, coriander, ginger and chilli, mix well and fry for a further 1 minute, stirring constantly.

Add the remaining ingredients and simmer for 30-40 minutes until the vegetables are tender.

Potato Bake

(Serves 4)

Green Day Sin Free

Ingredients:-

2lb Potatoes
Large onion
6oz broccoli
Black pepper
Nutmeg
3 eggs
3 tablespoons skimmed milk
4oz VLF natural cottage cheese

Method:-

Part-boil potatoes (sliced with skins on) for 5 mins.
Drain well & place in large ovenproof dish with finely sliced onion.
Cook broccoli for 2 mins, drain & add to the potatoes. Sprinkle with freshly ground black pepper and grated nutmeg to taste.
Beat eggs, skimmed milk (1 sin) and very low fat natural cottage cheese together and pour over the potatoes and broccoli.
Cook in oven (gas 4/180 C) for 30 mins.

Brown under grill if necessary

Potato and mushroom jackets

This creamy mushroom filling propels the 'boring old baked potato' into a different league. Once the potatoes are cooked, the filling is quickly made.

Serves 4

Prep time 20 mins

Cooking time 1 Hour 10 mins

Syn free

Ingredients:-

4 Jacket potatoes

Fry light for spraying

300g/11oz Chestnut mushrooms

2 Garlic gloves, peeled and crushed

2 Spring onions, trimmed and finely sliced

75ml/2 1/2 fl oz chicken stock made with bovril

Salt and freshly ground pepper

10 tbsp very low fat natural fromage frais

3 tbsp very finely chopped chives

2 tbsp chopped flat leaf parsley

Method:-

Preheat the oven to 220C/Gas 7. Place the potatoes on a non-stick baking sheet and prick all over with the prongs of a fork. Spray each one with fry light and place in the oven and cook for about 1 hour or until tender in the centre. Remove from the oven.

Meanwhile, wipe and roughly chop the mushrooms and place in a non-stick frying pan with the garlic, spring onions and the stock. place over a high heat and cook rapidly, stirring often for 6-8 minutes. Season well.

Halve the potatoes lengthways and scoop out the flesh and transfer to a mixing bowl. Stir in the fromage frais and chives, season and mix well to combine/ Spoon this mixture into the scooped out potato shells and top each one with the mushroom mixture. sprinkle over the parsley and serve immediately with a green salad.

Potato and Chilli soup

Free on green day

Ingredients:-

Frylight

1 onion, roughly chopped

1 red chilli, finely chopped or chilli flakes

1 tsp ground coriander

2 garlic cloves, crushed

750g potatos, peeled and cut into chunks

900ml stock

Method:-

Using frylight in a large pot add the onion, chilli, coriander and garlic and cook for about 8 minutes until softened. Add the sweet potato and cook for a few more minutes. Add the stock, bring to the boil then simmer for about 10 minutes until the veg is soft. Mash, or blend if you want a smooth soup. Season and serve.
Hope you enjoy

Variations can be made like sweet potato or carrots 

Potato & Herb Salad

(Serves 2)

          Green Day

Ingredients:-

681 g/1.5 lb baby new potatoes, Jersey Royals if possible
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh parsley
2 tablespoons chopped chives
freshly squeezed juice of 1 lemon
salt and freshly ground black pepper

Method:-

Wash the potatoes. Cut any of the larger ones as necessary to make them all about the same size. Put into a saucepan, cover with boiling water from the kettle and bring to the boil. Cover and simmer gently until the potatoes are just tender when pierced with a sharp knife – this takes about 15–20 minutes. Drain well and put the potatoes into a bowl.

Add the mint, parsley, chives and lemon juice to the potatoes, and season to taste. Stir gently. Serve at room temperature.

Mexican Salad

Serves 2

prep time 5 mins

syn free

Ingredients:-

1 Tin Kidney Beans, drained

1 tin Sweetcorn

Chopped Red Pepper

Spring Onion

Chilli Powder to taste

Method:-

Mix all ingredients with some Low Fat Fromage Frais.

Serve on a bed of lettuce, cucumber etc.

Mediterranean Pasta Bake

(Serves 4)

Green Day Sin Free

Ingredients:-

227g dried pasta
1 red, 1 green, 1 yellow pepper
1 courgette
1 red onion
fry light
1 400g chopped tomatoes with herbs
283g very low fat fromage frais
128g mozzarella

Method:-

boil pasta and set aside to cool
chop peppers courgette and onion and roast in fry light, transfer to a bowl and mix in tomatoes. Place in an ovenproof dish
cover with pasta mixed with fromage frais and sprinkle with grated cheese
bake in the oven on 170˚ for approx 20-25 minutes
Delicious served with SW chips

Mediterranean Egg Supper

(Serves 4)

Green Day

Ingredients:-

1 pack of joes sausages/Lynda mcartneys rosemary and red onion
1 red onion, chopped
1 red pepper deseeded and chopped
1 yellow pepper deseeded and chopped
1 tin chopped tomatoes with garlic
4 large eggs

Method:-

Chop sausages and cook with onion in non-stick pan sprayed with a little Fry Light. Add peppers and cook for 2-3 minutes. Add tin of tomatoes and heat through. Divide between 4 individual oven-proof dishes and make a hollow in the centre of the mixture. Break an egg into each hollow and bake in a pre-heated oven (Gas 6) until the egg white is set (about 10 minutes)

Macaroni Hot Pot

Syns - Negligible on a Green day (Serves 4)

Ingredients:-

2 large onions sliced

2 garlic cloves crushed

1 red, 1 green and 1 yellow pepper de seeded and chopped

6 sticks celery chopped

113g (4oz) wholewheat macaroni

227g (8oz) can chopped tomatoes

2 teaspoons dried mixed herbs

568ml (1 pint) vegetable stock (1 syn)

57g (2oz) split lentils rinsed

57g (2oz) canned chick peas drained

2 teaspoons light soy sauce

Freshly ground black pepper

Method:-

Cook the onions, garlic, peppers and celery in 1 tablespoon water until they often. Add all the other ingredients and bring to the boil. Cover the pan and simmer for approx 20 mins or until the vegetables and macaroni are cooked stirring occasionally

Lemon and Coconut Chicken

(Serves 1)

Green Day

Ingredients:-

115g chopped chicken breast (healthy extra)

1 pot of low far natural yoghurt

Lemon grass and coconut stir fry seasoning

Method:-

Place the chicken into an ovenproof dish

Sprinkle the stir fry seasoning over the chicken breasts and cover in yoghurt

Bake in an oven at 180c for 30 mins

Serve with rice

Italian style stuffed peaches

A sophisticated starter that's made in minutes; one taste is enough to transport you into the tuscan hills!

Serves 4

Prep time - 15 mins

syn free

Ingredients:-

4 Ripe peached

150g/5oz very low fat fromage frais

50g/2oz quark soft cheese

1 tsp very finely grated lemon zest

2tsp lemon juice

4 tbsp very finely chopped mixed herbs

salt and freshly ground pepper

To garnish - freshly grated lemon zest

Method:-

Using a sharp knife, cut the peaches in half lengthways and carefully remove the stones.

Place the peaches on a serving platter or plate, cut side up.

In a small bowl, whisk the fromage frais and quark until smooth and then stir in the lemon zest and juice and chopped herbs, reserving some for garnishing, and mix well to combine. Season to taste.

Spoon this herby mixture into the centre of the peaches. Garnish with the reserved chopped herbs and grated lemon zest and serve immediately.

Herbed Couscous Salad

Couscous lends itself to all kinds of different flavours; here it is teamed with a citrus, spicy dressing, crunchy vegetables and a handful of fresh herbs.

Serves 4

Prep time 15 mins

Syn free

Ingredients:-

250g/9oz couscous

1 cucumber, finely diced

4 plum tomatoes, roughly chopped

1 red onion, peeled and finely diced

6 tbsp chopped coriander

6 tbsp chopped mint leaves

For the dressing:-

finely grated zest and juice of 1 lemon

1 tsp ground cumin

1 garlic clove, peeled and crushed

60ml/2fl oz chicken stock made from bovril

1 red chilli, de seeded and finely sliced

salt

Method:-

Place the couscous in a large bowl and pour over boiling hot water to just cover. Cover with a lid and let stand for 10-12 minutes.

Meanwhile, place the cucumber, tomatoes and onion in a large salad bowl together with the chopped herbs. Fluff up the grains of the couscous with a fork and add the salad ingredients.

Make the dressing by mixing together the lemon zest and juice, cumin, garlic, stock and red chilli. Season with salt and stir to mix well.

Pour the dressing over the couscous salad, toss to mix well and serve at room temperature.

Herb pancakes with cajun-style bean salsa

A dish that combines the influences of northern Europe and the Deep South with great results. Start preparing the potato pancake mix well in advance.

Serves 4

Prep time 20 mins + chilling

Cooking time 25 mins

Syn free

Ingredients:-

1kg/2lb 4oz potatoes (desiree)

1 onion, peeled and finely chopped

150ml/5fl oz chicken stock made with bovril

6 tbsp finely chopped corriander

1 large egg

salt and freshly ground black pepper

Fry light for spraying

For the salsa

1 x 200g/7oz can baked beans in tomato sauce

1 x 200g/7oz can red kidney beans, rinsed and drained

1 x 200g/7oz can sweetcorn kernels, rinsed and drained

4 spring onions, trimmed and very finely sliced

1 Plum tomato, roughly chopped

1 red chilli, de seeded and very finely chopped

3 tbsp very finely chopped mint leaves

salt

Method:-

Peel the potatoes and roughly chop. Place in a saucepan of salted water and bring to the boil. Simmer for 10-12 minutes. Drain and return to the pan.

Place the onion in a small saucepan with the stock and bring to the boil. Reduce the heat, cover and simmer for 4-5 minutes or until tender. Add the onion to the potato and mash well. Allow to cool and then add the chopped coriander. Lightly beat the egg and add to the potato mixture. Season well and mix thoroughly. Cover and chill for 3-4 hours.

Meanwhile, make the salsa by combining all the ingredients in a bowl. Season well and set aside.

Divide the mixture into 8 portions and form into pancakes about 12mm/1/2 inch thick. Lightly spray a non stick frying pan with fry light and heat until hot. Cook the pancakes in batches of 2 or 3, cooking for 2-3 minutes on each side or until golden. remove to a non stick baking sheet and keep warm while you cook the rest. Serve with the salsa spooned over.

Hearty Jambalaya

Quorn sausages, rice and lots of vegetables combine to make a quick, yet very filling, casserole with it's roots in the American Deep South.

Serves 4

syn free

Prep time 20 mins

cooking time 25 mins + standing time

Ingredients:-

1 onion, peeled and finely chopped

2 red peppers, de seeded and roughly chopped

2 celery sticks, thickly sliced

2 garlic cloves, peeled and finely chopped

2 spring onions, trimmed and thinly sliced

1 tsp dried thyme

1 tsp dried oregano

3 large tomatoes

600ml/1 pint chicken stock made from bovril

1 bay leaf

200g/7oz long grain rice

6 quorn sausages, roughly chopped

salt and freshly ground black pepper

To Garnish:-

Chopped Parsley

Method:-

Place the onion, peppers, celery, garlic and spring onions in a large non-stick saucepan. Stir in the dried herbs; roughly chop the tomatoes and add to the saucepan with the chicken stock and bay leaf. Bring the mixture to the boil and add the rice and chopped quorn sausages. Season well.

Bring back to the boil, cover very tightly, reduce the heat to low and allow to cook gently for 15-20 minutes. Remove from the heat and let sit undisturbed for 10-15 minutes.

Before serving, fluff up the grains of rice with a fork, and spoon out onto warmed plates or into bowls. garnish with chopped parsley and serve.

Ham and pineapple sticks

The sweet and sour sauce brings this clasic canape recipe bang up to date. Everyone will love it!

Serves 4

Prep time - 20 mins

Syn free

For the sauce:

3 tbsp Raspberry vinegar

2 tbsp artificial sweetener

1 x 200g/7oz can chopped tomatoes

1 Garlic clove, peeled and crushed

salt and freshly ground pepper

For the sticks:

1 x 450g/1lb Can lean ham

1/2 Ripe pineapple

2 Spring onions

Method:-

To make the sauce, place the vinegar, sweetener, tomatoes and garlic in a food processor. Blend until smooth, season well and transfer into a small bowl. Chill until ready to serve.

Cut the ham into 32 bite-sized pieces. Cut the skin off the pineapple, core and cut into the pineapple into 32 bite-sized pieces. Cut the spring onions into 8 2.5cm/1in lengths.

Carefully thread four pieces of ham and pineapple alternately onto 8 long bamboo skewers, finishing off each skewer with a piece of spring onion. Serve the ham and pineapple sticks with the sweet and sour sauce to dip into

Grilled Cheesy Mash

(Serves 3)

Green Day Free

Ingredients:-

Potatoes, peeled and cut into large cubes

Very low fat fromage frais

½ tsp mustard powder

Low Far Cheddar Cheese (healthy extra)

Salt and Pepper

Method:-

Cook potatoes in boiling water until soft

Drain well

Pre-heat grill

Mash the potatoes with a dollop of fromage frais, the mustard powder and ½ cheese

Season well

Out into a shallow heatproof dish and sprinkle evenly with rest of cheese

Grill until cheese melts and starts to bubble

Serve immediately